Now I’m over my Sartorious muscle issues and I’ve regained my fitness through bike, swim and run sessions in the last two weeks I can get back into my off season build. Resistance training was always part of the plan but due to the lost time I’m going to reduce the period but increase the frequency.
Caveat! I’ve been lifting weights for the last 20 years, I have good form and I know where my limits are. I’d also say this probably isn’t the ideal regime if you haven’t got a good base and are looking to build your overall strength. If this is new to you then getting advice at your local gym is a good idea and you will want to start slowly building your base; Mark Allen has a great season long regime here covering the Adaptation, Endurance and Power phases.
I’ll be hitting my gym every day for the next two weeks alternating between upper and lower body each day with two differing routines. During this period I’ll also dial back any cardio in order to reduce the potential for injury. Once complete I’ll build a maintenance program of a much lower intensity.
Strength training is a divisive subject and often avoided by triathletes but this has never really made sense to me. In recruiting my muscles over long periods of time, especially the ride phase, they sometimes decide they don’t want to do that anymore! They get tired. Putting in the miles and aerobic training really helps but if, for example, you’re at the bottom of a hill having a few completed a reasonable degree of resistance training will add power AND speed.
I’m also the wrong side of forty which means muscle wastage is a given. I’ve you’re not setting up your training to address this issue then you will lose power and speed.
Barbell Squat – 2 sets, 10 reps
Clean Dead Lift – 3 sets, 12 reps
Barbell Walking Lunge – 3 sets, 20 reps
Standing Calf Raise – 3 sets, 20 reps
Romanian Dead Lift – 3 sets, 12 reps
Kettlebell One Leg Dead Lift – 3 sets, 10 reps
Good Morning – 3 sets, 20 reps
Top tip: In order to maintain form I pyramid or drop one or two reps per set
From a nutritional perspective I’ve invested in some quality whey protein isolate for breakfast and casein before bed so when I’m asleep and fasting my body isn’t literally eating in to the gains I’ve made that day!
Choice in this area is abundant and very much a personal decision when you calculate for things like flavour and ingredients. I believe ingredients should always win this battle by the way. This article gives some great insight www.bodybuilding.com/fun/willbrink3.htm
These are the two products (whey protein and casein) I am using are below, the images are clickable affiliate links:
Next post will be my upper body routine…